Static Stretching: Its Effect on Performance

A Systematic Review

(106 Articles)

Will the duration of your stretch impact your athletic performance?

Groups examined:

  • Less than 30 seconds of continuous Static Stretching
  • 30 – 45 seconds of continuous Static Stretching
  • 1 – 2 minutes of continuous Static Stretching
  • More than 2 minutes of continuous Static Stretching

Results:

  • Static Stretching for less than 30 seconds did not negatively effect performance (strength, speed, power)
  • Static Stretching for 30 – 45 seconds did not negatively effect performance (strength, speed, power)
  • Static Stretching for 1 – 2 minutes did negatively effect performance (strength, speed, power)
  • Static Stretching for more than 2 minutes did negatively effect performance (strength, speed, power)

Do you need to Static Stretch before exercise?

Less than 60 seconds of continuous Static Stretching will not negatively effect performance

Static Stretching is recommended before exercise for less than 60 seconds

Adding Static Stretching to your warm-up routine will benefit proper muscle length and joint range of motion (ROM).

 

For more information about this systematic review:

http://issuu.com/nasmorg/docs/static_stretching_review.pptx

 

Reference:

Kay, A.D. & Blazevich, A.J. Medicine and Science in Sports and Exercise, 44(1): 154-164, 2012.

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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One Response to Static Stretching: Its Effect on Performance

  1. Pingback: Too Many Athletes Warming Up Wrong Says Australilan Sports Scientist « Health and Medical News and Resources

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